Greek Veggie Stew

Greek veggies stew with farrow, beans and potatoes, garnished with dill and side of thick bread
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This Greek Veggie Stew is filling, delicious and everything that you need if you’re feeling like you need a boost of nutrients on a cold, stormy night. Top 8 free and vegan, this stew should meet the needs of your entire family.

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This recipe is my go to when I’m craving something quick and healthy, but still warm on a cold night. This stew is jam packed with all of the nutrient dense goodness that the Mediterranean diet is known for: olive oil, lemon, dill, fennel, farrow, and beans. I’m telling you, your body will thank you for this stew. Let’s take a deeper look as to why:

  • Olive oil: rich in antioxidants, polyphenols and vitamins, it’s a good source of heart-healthy monounsaturated fats
  • Lemon: high in vitamin C (no surprise) and soluble fiber lemons may support heart health, weight control and digestive health
  • Dill: dill contains key nutrients like Vitamins A, C, & D in addition to riboflavin, manganese, folate, iron, copper, potassium, magnesium, zinc and dietary fibers. These nutrients and antioxidants promote healthy vision, immune functions and provide digestive support
  • Fennel: with key nutrients like magnesium, potassium, iron, zinc, vitamins K, B-6, C & A and with high level of essential fatty acids and fiber, fennel has great health benefits and anti-inflammatory properties
  • Farrow: this gluten free grain is a great source of fiber, iron, protein and magnesium, important for heart and brain health
  • White beans: packed with fiber, protein and a good source of micro-nutrients like folate, copper and iron

And you know what else- it’s super easy to make! I love a good one pot meal after a long day of work plus my screaming, hangry children. Ready in about 35 minutes, it’s a few minutes of saute and then dump some ingredients and leave the pot to simmer… you’re welcome!

To prepare the soup, warm half of the olive oil in a medium dutch oven. Saute the onion, garlic and fennel over medium heat, until soft (about 5-10 minutes). Add the tomato paste and saute, stirring, for 1 minute. Add tomatoes, potatoes, farrow, broth, sea salt and bay leaves and bring to a boil. Reduce to a simmer and simmer for 15 minutes. Add the white beans and dill to the pot, stirring to combine, and simmer for another 15 minutes, or until the farrow is tender. Remove from heat and top with remaining olive oil, lemon juice, marash chili flakes and salt & pepper to taste. If you don’t have or can’t find marash chili, regular chili flakes will do. Serve with a hearty, country bread and garnish with lemon wedges.

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Yield: 4 servings

Prep time: 7 minutes

Cooking time: 30 minutes

Greek Veggie Stew Ingredients

  • 3 tablespoons olive oil, divided
  • 1 large red onion, minced
  • 4 garlic cloves, minced
  • 1 fennel bulb, finely chopped
  • 2 teaspoons tomato paste
  • 1 large tomato (like beefsteak), roughly chopped
  • 1/2 pound baby potatoes, quartered (I like to use tricolor for the purple pop of color to entice the kids)
  • 1/4 cup dry farrow
  • 3-1/2 cups broth
  • 1 teaspoon sea salt, divided
  • 2 bay leaves
  • 1 can white beans, rinsed
  • 1 bunch of dill, finely chopped
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon marash chili flakes
  • 1/4 teaspoon black pepper

Greek Veggie Stew Instructions

  1. Warm 1-1/2 tablespoons of olive oil in a medium dutch oven over medium heat. Add garlic, onion and fennel and saute until softened, 5-10 minutes. Stir in the tomato paste until well incorporated, 1 minute.
  2. Add tomatoes, potatoes, farrow, broth, 1/2 teaspoon sea salt and bay leaves, stirring to combine. Bring to a boil and reduce to a medium simmer. Simmer for 15 minutes
  3. Add the white beans and dill to the pot, stirring to combine. Simmer for an additional 15 minutes or until farrow is tender.
  4. Remove from heat and add in remaining olive oil, salt, pepper, lemon juice and chili flakes, stirring to combine. Serve immediately with lemon wedge on the side and a thick country bread.

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